ELITE AKADEMY SPORTS MEDICINE GLOBAL

6 STEPS FOR HEALTHY LIVING IN SRI LANKA

Kusal Goonewardena

Head of Sports MedicineElite Akademy Sports PhysiotherapyUniversity of Melbourne

Physiotherapist in Sport Since 1999Founder/Director of 3 Sports Medicine Clinics Australia

Over 55,000 Treatment Sessions in Sports Injuries & Performance

Melbourne University Sports Physio Since 2002

Lecturer, Consultant Australia, China, Singapore, Sri Lanka, India

Author My latest Releases

AWARD WINNING

Problems and challenges facing Sri Lankans today

Top 5 Causes of Death in Sri Lanka

Source: WHO, World Bank, UNESCO

Coronary Heart Disease Stroke Diabetes

Mellitus

Influenza & Pneumonia

Lung Disease

“Within a generation, Sri Lankans have moved from an agrarian culture to a more sedentary urban lifestyle…”

World Health Organization 2014

Sedentary Lifestyle

WHO, Norwegian Institute of Public Health 2009

80% of the world’s population

do not get SUFFICIENT

exercise

Obesity and OverweightSri Lankans

Source: Forbes, WHO

7.4% of Sri Lankans

are Obese29% men

41% women

Healthcare Costs – Sri Lanka

Heart Disease alone costs USD 35,000,000 per year

219,000 per year are admitted with heart disease

Ministry of Health, Sri Lanka

World Health Organization

- New Economic Foundation (NEF)

Measure Life Satisfaction, Life Expectancy & Ecological Footprint

The Value of Solving These Problem

Effective Exercise = Live Longer

Source: Holioszy et al ’85Age

% S

urvi

ving

Extends lifespan by 9%

= 7yrs.

Effective Exercise = Decreased Risk of Death

Source: Oivind Rgnomo TED 2014 Blair et al JAMA ‘85

Unfit

Fit

UnfitFit

UnfitFit

100%56%52%33%

Test 1 Test 2Risk of death

5 years 5 years

Effective Exercise = Children Smarter

Source: California Physical Fitness Tests, 2004

Effective Exercise = Less Obesity

Source: Spark by John Ratey MD 2012

Obesity (California 2002)0

5

10

15

20

25

30

35

No ProgramDaily Program%

EXERCISING MOTHER = Smarter Offspring

Source: Keith Baar TED 2011 Kim et al ‘07

Offspring born to a mom that

exercised during pregnancy lean

faster than those from a

sedentary mom

Effective Exercise = Cognitive Changes(Brain derived neurotropic factor BDNF activated – keeps brains young)

Source: Kramer et al 2014, Suzuki et al 2012 Spark by John Ratey MD 2012

• Long term memory

• Attention• Decision

making

CreativityBetter

problem solving

Decrease chance of

Alzheimer’s

THE STEPS TO TAKE.For you and your FAMILY.

STEP #1-Good vs Bad Muscle-

Relaxed Muscle-Uncooked meat-Jelly Like

Working Out-Cooked meat-Firm/Springy

NO!-Ropey-Metal Rods

STEP #2-Posture-

STEP #2-Posture-

STEP #2-Posture-

STEP #2-Posture-

‘Grow’ Tall

Stand at your height

Good Posture In 21 Days!

STEP #3-10,000 STEPS PER DAY -

STEP #4-TWO SESSIONS OF TRAINING PER WEEK-

40-60 MIN EACH

STEP #5-HIGH INTENSITY INTERVAL TRAINING-

3 MINUTES: TWICE A WEEK

STEP #6-Track your fitness-

STEP #6-Track your fitness-

STEP #6-Track your fitness-

STEP #6-Track your fitness-

STEP #6-Track your fitness-

STEP #6-TRACK YOUR FITNESS-

The 6 Steps to Happiness

- Nutshell Version -

Your ChecklistMinimum Good Healthy Living

Good/Bad Muscle

Posture (Sitting)

10,000 steps / day

Training Sessions

HIIT (6 min / week)

Garmin – Performance Tracking

Nutrition

Sports Physio

Frequently Asked Questions

FAQHOW QUICKLY WILL I SEE RESULTS?

21 days to see changesA further 21 days to consolidate habits

FAQWHAT CHANGES WILL I NOTICE IN 30 DAYS?More energy, better sleep,good appetite, weight loss, Better Heart Rate, Improved fitness

FAQWHAT HAPPENS AFTER 30 DAYS?

People usually stop wearing their fitness watch.KEEP IT ON!

The first 100 days are crucial to see trends.

FAQCAN 3 MINUTES OF EXERCISE HELP PREVENT HEART ATTACKS?

YesHIIT helpsDecrease cholesterol, corrects blood pressure, decrease waistline and improves fitness

FAQCAN MY CHILDREN WEAR A FITNESS WATCH TOO?YesWe highly recommend getting your children MOVING

Wearing a fitness watch will SHOW kids what they need to do

FAQIS WEARING THIS TECHNOLOGY IMPORTANT?

This is the way of the future. You become the CEO of your BODY.You are in more control when you know the metrics of your body.

FAQWHY ARE YOU RECOMMENDING GARMIN?It is best GPS watchIt works in Sri Lanka’s humidityCan SWIM with it

Only wearable tech that provides GPS for the whole family, for the most rugged conditions.

FAQWHAT IS THE WARRANTY?

Garmin provides a 1 Year Warranty through Garmin Sri Lanka

FAQWHAT IS THE FIRST THING I SHOULD DO?

Wear your Garmin Vivoactive HR GET YOUR BASELINE SCORES

If you have any questions at all please do not hesitate to send a note or call me directly +61412802411 (AUS) 0765364257 (SL)

My email address is: kusal@eliteakademy.comMy twitter address is @kusalkumar

The Elite Akademy twitter address is @EliteAkademy

We share performance advice on our Facebook site www.facebook.com/EliteAkademy

CONTACT KUSAL GOONEWARDENA

Wishing you and your families a healthy and

happy future!

Thank You!